Bodyweight Hamstring Exercises
The hamstrings do two jobs, extending the hip and bending the knee, and bodyweight training can load both. The hinge exercises here, good mornings and single-leg Romanian deadlifts, cover hip extension and stretch the muscle under load. The Nordic curl and towel slide leg curl cover knee flexion, which is the half most people neglect entirely.
The Nordic hamstring curl deserves its reputation. Lowering your torso toward the floor from a kneeling position while something holds your ankles is one of the hardest bodyweight exercises there is, and it has more evidence behind it for reducing hamstring injuries than any other single exercise. Start with a very short range and slow negatives, because almost nobody can do a full one at first.
Beginner4
Advanced1
Other equipment for Hamstrings
Frequently asked questions
Can you train hamstrings without weights?
Yes, and better than most people assume. Nordic curls load knee flexion extremely hard, and single-leg Romanian deadlifts load hip extension with your own bodyweight through one leg. Between them both hamstring functions are covered.
How do I work up to a Nordic hamstring curl?
Start with slow negatives through only the top third of the range, catching yourself with your hands. Extend the range as you get stronger, and use a band anchored in front of you to take some weight off. Expect this to take months, not weeks.
Why do my hamstrings cramp during leg curls?
Usually because the hamstring is being asked to shorten fully while it is weak in that range, often compounded by dehydration. Reduce the range slightly, slow down, and build the position gradually. Cramping generally fades as the muscle gets stronger there.